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11-05-18 comp

CrossFit Blade, CrossFit Blade North – Competitors Program

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PS + SB + OHS + HS (5 Sets: Every 2 minutes @ choose)

Power Snatch + Snatch Balance + Overhead Squat + Hang Snatch
Build in weight or stay same across. Intent is to find a challenging load that you can execute at perfect technique.

Snatch Balance + Overhead Squat (EMOM 5: @ 80% Snatch)

Perform Snatch Balance, stand […]

By | November 5th, 2018|Categories: Blog|

11-03-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Back Squat (3 Round Wave)

6 X 70%

-2:30 min rest

4 X 73%

-2:30 min rest

2 X 77%

-2:30 min rest

repeat the wave for 3 total cycles. Post loads to comments

By | November 3rd, 2018|Categories: Blog|

11-02-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Soil & Water (AMRAP – Rounds and Reps)

AMRAP 22: Partner WOD

RX+

30/24/27 Calorie Bike

30′ HS Walk ea.

12 Hang Power Clean 165/115

RX

30/20/25 Calorie Bike

15′ HS Walk OR 30′ Bear Crawl

12 Hang Power Clean 135/85

M50+

30/20/25 Cal Bike

15′ HS Walk OR 30′ Bear Crawl

12 Hang Power Clean 115/75


[…]

By | November 2nd, 2018|Categories: Blog|

11-01-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Thor’s Core (No Measure)

3 rounds of:

:30 sec Hollow Body Rock

:30 sec V-Up

:30 sec Grasshoppers

:30 sec Plank

:30 sec Rest

Mahomes (Time)

RX+

100 Double Unders

100 Sit Ups

400m Run

75 Double Unders

75 Sit Ups

400m Run

50 Double Unders

50 Sit Ups

400m Run

25 Double Unders

25 Sit Ups

400m Run

[…]

By | November 1st, 2018|Categories: Blog|

10-31-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Snatch (EMOM 8: Building )

EMOM for 8 minutes perform 1 squat snatch. The goal is to increase load across all 8 rounds. Athlete may also stay at 1 load across all 8 rounds, or increase every few rounds to work on technique.

*Adjust Sets in reps in scoring to reflect your heaviest consecutive lifts.

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
[…]

By | October 31st, 2018|Categories: Blog|

10-30-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Metcon (No Measure)

10 Minutes:

HS Push Up Progressions. Kick Up, Lowering, Kip.

EMOM 10:

Even: :30sec HS Hold (off or on wall)

Odd: :30sec Hollow Body Hold

-EMOM is for those that Have 50′ UB HS Walk and 20+ HSPU.

Cyclone (AMRAP – Reps)

5-4 minute rounds of:

400m run

Amrap Burpees

-1 min rest

At 3-2-1 Go, run 400m, in […]

By | October 30th, 2018|Categories: Blog|

10-29-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

1 RD:

15 Air Squats

10 BB SDHP

10 BJ Step Down

10 BB Push Press

8-12 Calorie Row

2 RDS:

10 Wall Ball

8 SDHP

8 BJ Step Down

8 Push Press

10-12 Calorie Row

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, […]

By | October 29th, 2018|Categories: Blog|

10-29-18 comp

CrossFit Blade, CrossFit Blade North – Competitors Program

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Classroom Session

DE-LOAD WEEK!

Power Snatch + Hang Snatch (EMOM 9: 60-63-66)

Perform 1 Power Snatch then lower the bar to the hang position and perform 1 hang squat snatch.
3 X 60%

3 X 63%

3 X 66%

Back Squat (3 X 5 @ 70%)

2:30 R

20 Min Row: 3 on 1 off (5 Rounds for distance)

5 Rounds:

Row […]

By | October 29th, 2018|Categories: Blog|

10-27-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Back Squat (3 Round Wave)

8 X 68%

-2 min rest

6 X 71%

-2 min rest

4 X 74%

-2 min rest

repeat the wave for 3 total cycles. Post loads to comments

By | October 27th, 2018|Categories: Blog|

10-26-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Holloway (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 23 minutes

200 meter Partner Run

94 Double-Unders

29 Burpees (partner style)

3 Rope Climbs (at least 1ea)

Scale: Run to 15/12 Cal Bike, DU to equal number single under, Reg Burpee, Rope climb to 6 total progressions.

This British Hero WOD is dedicated to former Royal […]

By | October 26th, 2018|Categories: Blog|